Recently, I was giving a talk to 160 senior executives at a large bank. As part of the talk, I asked them to fill out something we call "The Energy Audit," as a way of assessing how well they are managing their own energy. Here is some of what we discovered:
最近，我與一家大銀行的160位高級主管進(jìn)行了面談，作為面談的內(nèi)容之一，我向他們提出了有關(guān)“精力審計”的問題，主要是用來獲知他們是如何管理自己的精力的。以下就是所獲得的部分結(jié)果：

77% said they had trouble focusing on one thing at a time, and felt easily distracted during the day.
77%的人表示他們很難一次只做一件事情，很容易就會分心。

80% said they take too little time to think strategically and creatively, and spend too much of their time reacting to immediate demands rather than focusing on activities with long-term value and higher leverage.
80%的人表示他們很少把時間花在思考戰(zhàn)略性和創(chuàng)造性的事物上。他們把大量的時間都花在了處理即時需求上，而不是那些可以帶來長期利益和高回報率的事情上。

54% said they often feel impatient, frustrated or irritable at work, especially when demand gets high.
54%的人表示他們常常會在工作中感到不耐煩、受挫或暴躁，特別是在力不從心的時候，更會如此。

How surprising is it that leaders with such a profile would make short-sighted and ill-considered decisions? The pictures those numbers paint ought to be alarming.
即使是厲害的高管也會做出短視、欠考慮的決定，你是不是對這樣的結(jié)果感到驚奇？以上這些數(shù)據(jù)帶來的結(jié)果足以為我們敲響了警鐘。

So what steps can we take to address this energy crisis?
那么我們要怎么做才能有效地應(yīng)對“精力危機(jī)”呢？

1. Even small amounts of sleep deprivation — anything less than 8 hours — take a progressive toll on people's ability to sustain attention, which is a sine qua non of both efficiency and quality at any given task. Don't allow, or at least discourage, early morning or late night calls or meetings.
即使是一點點的睡眠不足（任何少于8小時的睡眠），也會影響到一個人整體的精神狀態(tài)，使人不易保持精神的高度集中，這是影響工作效率和質(zhì)量的重要因素。不允許、至少不鼓勵時間太早或太晚的電話或會議。

2. Even with sufficient sleep, human beings aren't designed to work for more than 90 minutes continuously at the highest level of focus. The more continuously we work without a break, the more we deplete our capacity to make rational, reflective decisions.
即使保證了充足的睡眠，人類也不適于連續(xù)高強度地工作90分鐘以上。我們越是不休息長時間地工作，就越容易耗盡我們的能力，讓我們不能做出合理的、能夠反應(yīng)問題的決定。

3. Eating high-energy foods at frequent intervals — lean proteins and complex carbohydrates at least every three hours — ensures access to a steady level of glucose, which is our most primary source of energy and capacity.
常吃點高能量食品。每三個小時可以補充一點富含高蛋白和合成碳水化合物的食物，從而保證葡萄糖維持在正常水平，這是我們精力和能力的源泉。

4. Walking out is not simply a way to build endurance, strength and better health, it's also a powerful form of mental and emotional renewal and therefore builds capacity across multiple energy dimensions.
到戶外散散步不僅是一種培養(yǎng)耐力、實力，有助健康的簡單方法，也是恢復(fù)身心狀態(tài)的有效方式，這樣你就有足夠精力來處理各種問題了。

5. Time with loved ones, and for activities we deeply enjoy, are powerful sources of emotional renewal and fuel positive emotions. The better we feel, the better we perform.
與我們所愛之人相處，參與自己喜歡的活動，這些都是恢復(fù)并提升我們的積極情緒的好方法。我們自我感覺越是良好，就越能出色地工作。

Don't email people at night or on weekends, and don't expect them to email you. If it's urgent, call them, so they don't feel compelled to constantly check their digital devices.
不要在晚上或周末給別人發(fā)郵件，也不要指望別人會在這些時間段里給你回復(fù)。如果真的是緊急事件的話，直接打電話給對方，這樣他們就不需要被迫不斷地查看郵箱了。

6. Doing one thing at a time, in an absorbed way, is not only more efficient, but also leads to higher quality work.
一心一用，全神貫注地做一件事，這種方法更高效、也更高質(zhì)。

Encourage your people to set aside times every day for uninterrupted focus — above all by doing the most important thing first every day for 60 to 90 minutes, and then taking a break.
鼓勵大家每天留出一段可以集中精力做事的時間，把一天中最重要的事放在這段時間里，時長約60-90分鐘即可，然后休息一下。

Success isn't about getting more out of your people. It's about investing more in them.
成功不是向別人索取更多，而是向他們投資更多。